Does Running On The Treadmill Make Your Bum Bigger

Does Running On The Treadmill Make Your Bum Bigger?

Treadmill workouts have become increasingly popular in recent years, thanks to their convenience and versatility. They offer a great way to get in a cardio workout, regardless of the weather or time of day.

However, there are many misconceptions about the effects of treadmill exercises on the body, particularly when it comes to muscle growth and toning.

In this article, we will explore the impact of treadmill running on the gluteal muscles and whether it can help make your bum bigger.

Understanding the Gluteal Muscles

Understanding the Gluteal Muscles

The gluteal muscles, commonly referred to as the glutes, are a group of three muscles located in the buttocks. These muscles include the gluteus maximus, gluteus medius, and gluteus minimus.

The primary function of the gluteal muscles is to extend, abduct, and rotate the hip joint. They play a crucial role in maintaining proper posture, supporting the lower back, and providing stability during various movements, such as walking, running, and jumping.

Having strong gluteal muscles is essential for overall fitness and health. They help prevent injuries, improve athletic performance, and contribute to a well-rounded physique.

The Science Behind Treadmill Running and Gluteal Muscle Activation

Running on a treadmill engages the gluteal muscles differently than running outdoors. The biomechanics of treadmill running involves a continuous belt that moves beneath your feet, which can alter your stride and foot strike pattern. This change in running mechanics can affect the activation of the gluteal muscles.

Research has shown that treadmill running can engage the gluteal muscles, but the level of activation may be lower compared to outdoor running. This is because the treadmill’s moving belt assists with the forward propulsion of the body, reducing the need for the gluteal muscles to work as hard.

However, this does not mean that treadmill running is ineffective for targeting the glutes. With the right techniques and adjustments, you can still achieve significant gluteal muscle activation during your under £200 treadmill workouts.

Factors That Influence Gluteal Muscle Growth

Several factors can influence the growth and development of the gluteal muscles. These include:

Genetics and body composition: Your genetic makeup and natural body composition play a significant role in determining the size and shape of your gluteal muscles. Some people may naturally have larger or more prominent glutes, while others may have a smaller or flatter appearance.

Diet and nutrition: Consuming a balanced diet rich in protein, healthy fats, and complex carbohydrates is essential for muscle growth and development. Proper nutrition provides the necessary building blocks for muscle repair and growth following exercise.

Exercise selection and intensity: The type and intensity of exercises you perform can significantly impact the development of your gluteal muscles. Incorporating a variety of exercises that target the glutes, such as squats, lunges, and deadlifts, can help promote muscle growth.

Consistency and progressive overload: To see results, it’s essential to maintain a consistent workout routine and gradually increase the intensity of your exercises over time. This concept, known as progressive overload, helps stimulate muscle growth and prevent plateaus.

Treadmill Running Techniques for Targeting the Gluteal Muscles

To maximize gluteal muscle activation on a GYM treadmill, consider incorporating the following techniques for enhanced engagement and strengthening of your glutes:

Incline settings: Increasing the incline on your treadmill can help engage the gluteal muscles more effectively. As you run uphill, your glutes must work harder to propel your body forward and maintain proper form. Experiment with different incline settings to find the right level of challenge for your fitness level.

Interval training: Incorporating high-intensity interval training (HIIT) into your treadmill workouts can help increase gluteal muscle engagement. By alternating between periods of high-intensity running and lower-intensity recovery, you can challenge your glutes and promote muscle growth.

Proper running form: Maintaining proper running form is essential for optimal gluteal muscle activation. Focus on engaging your core, keeping your chest lifted, and driving your hips forward as you run. This will help ensure that your glutes are working effectively throughout your workout.

Complementary Exercises for Gluteal Muscle Development

In addition to treadmill running, incorporating strength training exercises that target the gluteal muscles can help promote muscle growth and development. Some effective exercises for targeting the glutes include:

Squats: This compound exercise engages multiple muscle groups, including the gluteal muscles. To perform a squat, stand with your feet shoulder-width apart, lower your body by bending your knees and hips, and then return to the starting position.

Lunges: Lunges are another excellent exercise for targeting the gluteal muscles. To perform a lunge, step forward with one foot, bend both knees to lower your body, and then return to the starting position. Repeat on the other side.

Deadlifts: Deadlifts are a powerful exercise for engaging the gluteal muscles and building overall strength. To perform a deadlift, stand with your feet hip-width apart, bend at the hips and knees to grasp a barbell or dumbbell, and then lift the weight by extending your hips and knees.

Incorporating these exercises into a well-rounded fitness routine can help you achieve a more prominent and toned bum.


In summary, running on the treadmill can contribute to gluteal muscle growth, but it may not be as effective as outdoor running or targeted strength training exercises.

To maximize the development of your gluteal muscles, consider incorporating a variety of exercises and techniques into your fitness routine, including treadmill workouts with incline settings and interval training, as well as complementary strength training exercises like squats, lunges, and deadlifts.

By experimenting with different workouts and staying consistent, you can achieve the desired results and enjoy a stronger, more toned bum.

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